Longevity Lab Juliet and Mackie Root

This episode of the Longevity Lab Podcast, we chat about common fitness mistakes we see and how to avoid them to get the results you are looking for. We see too many people spinning their wheels and putting hours into their fitness per week and not reaching their goals. There’s a science to how to build muscle, burn body fat, increase endurance and or speed and today we cover it!

We also touch on the role of nutrition and the concept of a 'set point' theory in weight management, and advice is given on proper warm-ups. Lastly find out how to incorporate different fitness modalities into a weekly routine, and the crucial balance between exercise intensity and recovery to avoid overtraining and achieve longevity in one's fitness journey.

00:00 Welcome to the Longevity Lab

00:09 Reflecting on Our Last Episode

01:02 Life Beyond the Podcast

03:36 Top Fitness Mistakes

12:42 Exploring the Hybrid Athlete Concept

19:29 The Reality of Exercise and Weight Loss

28:29 Finding Balance: The Right Amount of Exercise

30:41 The Importance of Varied Intensity

31:56 The Art of Rest Days: Maximizing Recovery and Performance

35:29 Building Muscle for Longevity: Strategies for Every Fitness Level

36:01 Getting Started: Minimums for Strength and Endurance Training

38:11 Warming Up: The Key to Effective Workouts and Injury Prevention

44:21 Form and Function: Tailoring Your Workout for Optimal Results

51:02 Rapid fire: Fitness Mistakes list

01:01:07 UltraLife Coaching


---

Send in a voice message: https://podcasters.spotify.com/pod/show/ultralife/message

In this episode of the Longevity Lab, hosts Juliet and Mackie explore common nutrition mistakes. They share their own lists of dietary pitfalls and tips for avoiding them. Whether it's eating too little or too much, or mismanaging macros, this discussion offers valuable insights on supporting your nutritional health over time.

00:00 Welcome to the Longevity Lab: Diving into Nutrition Mistakes02:15 Top Nutrition Mistakes: Eating Too Little08:05 The Importance of Tracking and Understanding Portions16:33 Navigating the All or Nothing Approach to Eating20:43 The Pitfalls of Labeling Foods as Good or Bad28:30 Embracing Your Inner Saboteur: A Guide to Self-Acceptance29:12 Expertise in Overcoming Self-Sabotage30:18 The Power of an Open Mindset in Dietary Changes31:46 Challenging Beliefs and Embracing Experimentation38:14 Navigating Nutrition: Common Mistakes and Solutions45:46 The Journey to a Healthier Relationship with Food48:13 Beware of One-Size-Fits-All Nutrition Advice

Connect with us:

Website: https://ultralife.co/

Instagram:

Mackie: https://www.instagram.com/juliet_root

Juliet: https://www.instagram.com/mackieroot


---

Send in a voice message: https://podcasters.spotify.com/pod/show/ultralife/message

Dr. Bill Rawls, a physician who has transitioned from obstetrics and gynecology to a focus on integrative medicine due to his own health crisis. Dr. Rawls discusses his journey of overcoming health issues using holistic and herbal therapies, highlighting the importance of cellular health for overall wellness through nutrition and stress management protocols. He shares insights on the impact of modern lifestyle choices on our health, the benefits of adaptogenic herbs, and practical advice on improving one's diet, sleep, and stress management. The discussion also explores the significance of high-quality herbs and how they can be used effectively to promote lasting wellness and defend against cellular stress.

Dr. Rawls also wanted to extend a special discount code our listeners. You can use code Longevity20 to get 20% off your first Vital Plan order.

Connect with our guest:

Website: https://vitalplan.com/

Instagram: https://www.instagram.com/rawlsmd/?hl=en



Connect with us:

Book a free strategy session

Website: https://ultralife.co/

Juliet's IG: https://www.instagram.com/juliet_root

Mackies's IG: https://www.instagram.com/mackieroot



00:00 Welcome and Introduction

01:12 Meet Dr. Bill Rawls: A Journey from Modern to Herbal Medicine

02:46 Dr. Rawls' Personal Health Crisis and the Power of Herbs

07:33 Redefining Wellness: A Cellular Approach

10:38 Nutrition and Lifestyle for Cellular Wellness

26:55 The Critical Role of Microbes in Health and Disease

36:59 Unraveling the Mystery of Chronic Illness

38:29 The Amplifying Effect of COVID on Symptoms

38:52 Understanding Autoimmunity and Cellular Stress

40:52 The Impact of Emotional and Mental Stress

45:11 Exploring the Power of Herbs for Health

01:05:06 Navigating the World of Herbal Supplements

01:11:35 Empowering Personal Health Through Education






---

Send in a voice message: https://podcasters.spotify.com/pod/show/ultralife/message

Our guest today Nate Klemp is a New York Times bestselling co author of Start Here , a philosopher, founding partner at Mindful Magazine, and coauthor of The 80/80 Marriage and his newest book OPEN: Living With an Expansive Mind in a Distracted World.

This conversation illuminates how to cultivate presence, manage technology's grip on our attention, and find meaning beyond the pursuit of constant pleasure.

We discuss the deeper understanding of the importance of being open versus closed (living more openly and mindfully in our modern, distraction-filled lives) and the critical need for creating balance amidst the chaos of the digital age.

Connect with our guest:

Nate's Website & Books: https://www.nateklemp.com/books

Nate's IG: https://www.instagram.com/nate_klemp/



Connect with us:

Our Website: https://ultralife.co/

Mackie's IG: https://www.instagram.com/mackieroot

Juliet's IG: https://www.instagram.com/juliet_root


---

Send in a voice message: https://podcasters.spotify.com/pod/show/ultralife/message

This is a complex and nuanced conversation that touches on various aspects of mental health, consciousness, and the potential for psychedelics to facilitate profound personal growth and understanding about who we are and the nature of reality. We touched on what conditions or mental health issues can be treated with psychedelic-assisted therapy, if psychedelic-assisted therapy is safe, and if there are any potential risks. How is a psychedelic therapy session conducted? And what can someone expect from start to finish? What are the differences between the various substances used, such as psilocybin, MDMA, and ketamine.

Our guest Gabe Ettenson has over 24 years of experience working with individuals of all backgrounds across this diverse range of innovative, mind-body medicine driven businesses. Gabe's passion for alternative and complementary medicine as well as technodelics began during his early professional career as a Physical Therapist. Besides once owning and operating one of the largest integrative physical therapy practices in New York City, he has taught meditation, co-developed a number of vibration-based fitness and wellness products, and co-founded one of the largest, publicly traded, hemp-cannabinoid companies, Elixinol Wellness Ltd. 

Gabriel is certified in Endocannabinoid Science and in Psychedelic-Assisted Therapies and Research from the California Institute of Integral Studies. He has also completed the pre-FDA drug approval steps of the MAPS certification. He is a member of the both the American Psychedelic Practitioners Association and the Psychedelic Medicine Association. He currently owns Sage Space where he combines sound, light, PEMF and Natural Medicine to facilitate a more rapid integration of body and mind. 



Connect with Gabe:

Website: https://sagespaceretreat.com/

Connect with us:

Website: https://ultralife.co/

Juliet's IG: https://www.instagram.com/juliet_root

Mackie's IG: https://www.instagram.com/mackieroot




---

Send in a voice message: https://podcasters.spotify.com/pod/show/ultralife/message

Today's episode tackles the complex world of perimenopause and menopause, bringing to light the myriad of symptoms that many women face—weight gain, brain fog, low libido, mood changes, and sleep disturbances. Our expert guest, Rachel Murray, a seasoned Women's Health Nurse Practitioner specializing in Obstetrics, Gynecology, sexual medicine, and menopause care, shares invaluable insights from her practice in Charlotte, NC. Rachel's expertise encompasses a full spectrum of sexual medicine and hormone replacement therapy options, catering to the unique needs of her patients. In this discussion we explore the critical signals indicating hormonal imbalances, the effectiveness of hormone testing, and the pivotal decision-making process behind hormone replacement therapy. Rachel demystifies the roles of the three key hormones in our body, their impact on our health, and offers practical advice for those struggling with low libido or challenges in achieving orgasm.

Resource Links Discussed in the Show:

https://www.menopause.org/

https://www.isswsh.org/

Connect with out guest:

Rachel's IG: https://www.instagram.com/rachelmurraywhnp/

Rache'ls Podcast: https://podcasts.apple.com/us/podcast/sex-in-queen-city/id1730789866

Connect with us:

Website: https://ultralife.co/

Juliet's IG: https://www.instagram.com/juliet_root

Mackie's IG: https://www.instagram.com/mackieroot


---

Send in a voice message: https://podcasters.spotify.com/pod/show/ultralife/message